Recognising Vulnerability: The Key to Managing Burnout and Preventing Escalation

I recently had an interesting coaching conversation with a client about stress and burnout. It started with a question about the effects of burnout on cognitive functioning. The client had been doing some self-reflection and some exploration around the issues. She felt that burnout and tiredness went together but struggled to understand how that impacts cognitive functioning. This is something worth diving into a little since the conversation opened up a number of aspects that are worthy of further exploration.

My own opinion and experience as an ADHD coach is that there are a whole bunch of things all going on at the same time. The precursor to this is usually cognitive overloading in the context of executive functioning whilst living with ADHD. Too many things to prioritise, keep track of, plan, organise and manage. Our stress levels increase which starts to impact on sleep. Either our sleep patterns themselves are interrupted or the quality of our sleep deteriorates which reduces our energy levels, further impacting our executive functioning. 

So the cognitive load on our executive functioning is increasing and at a time when we need more executive functioning, we end up with less. The effect is that we have more to do and less capacity to do it. Unless we can interrupt this pattern we end up with a self-perpetuating cycle, a destructive feedback loop that starts to drive us into the ground and until, eventually, something breaks. We risk overwhelm, burnout and in the midst of this lie emotional regulation issues. We become less able to emotionally regulate ourselves. This can become a melting pot of disaster. At the same time our emotional wellbeing, our mental health and our ability to look after ourselves is compromised.

Potentially, we are also much more likely to become physically ill in some way. Our immune system is weakened and we are more of an open door to any virus or bacteria that we are exposed to.

It’s not a great feeling when you know that you’re not thinking straight and you recognise that you’re not at your best. We lose confidence in our ability to function effectively. This issue is potentially much bigger for women as progesterone dips during the menstrual cycle causing cognitive functioning to dip during part of the month. During perimenopause the difficulties can become more pronounced and long lasting.

Imposter syndrome can poke its nose in here too. The feeling of ‘I’ve got to keep going so that other people can’t see the inner turmoil’. We feel driven to try and do more at a time when we really need to give ourselves permission to actually do less.

There is an opportunity here to take an observational standpoint and recognise where we can reduce the load. To give ourselves the permission we need. To cancel or reschedule a meeting, to delegate to others, to push non-immediate priorities down the track. To accept that it's ok to recognise that for a while we need to do less and to create the space we need.

This exposes another problem since we often put the needs of others before our own. Recognising our own needs, prioritising them and putting ourselves first is counter intuitive and feels uncomfortable. This, however, is the absolutely crucial step in developing the ability to manage the situation and prevent escalation. The paradox of self-care is that the more we need it the more difficult it feels and the more difficult it is to prioritise. 

The biggest and most important piece is recognising our own vulnerability. Being self-aware enough to add the pieces together and understand what’s happening and where it could lead. When we do, we then have the ability to choose how we wish to proceed. We have choice and this is the critical element in self-management. Choice gives us agency. Choice gives us self-determination and the ability to make things different. Choice gives us empowerment. Whether and how we exercise that choice is up to us. 

In conclusion, We know what we need. We can give ourselves permission to satisfy those needs. We can change the outcome. We can arrest the slide into overwhelm and onwards towards burnout.   

ADHD Resources on Overwhelm & Burnout

What Does It Mean to Have "Burnout"?

https://www.healthline.com/health/emotional-exhaustion 

https://www.additudemag.com/burnout-adhd-adult-stress-pressure/

Also, check this out if you are a woman: 

Rising from the Burnout: A Recovery Kit for Women with ADHD

Tony Coward AACC is an ADDCA Certified ADHD Coach who specialises in helping entrepreneurs reach their unbridled potential. Click here to find out more. He writes all about how to live life with ADHD at www.nomadd.coach .

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